A) Every 1 Minute x 4 minutes:
B) 1 Round:
20 Russian Swings
20 Dumbbell Push Press
10 Russian Swings
10 Dumbbell Push Press
18 Minute AMRAP:
10 Hand-Release Push-Ups
15 Air Squats
– 2 Minute Rest
9 Minute Clock
AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.
Deadlift: warm up to this movement. The load should be challenging, but something that you can make throughout the 18-minute AMRAP.
Toes-to-Bar: choose a rep range that you can complete in an unbroken set.
Hand-Release Push-Ups: choose a rep range that you can complete in 2 sets or less.
Air Squats: choose a rep range that you can complete in 2 sets or less
1-Mile Run: if a mile will take you longer than 9 minutes to complete, scale to a 1200m Run!
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